6 Pool Exercises to Try

Aquatic Exercise is a physical activity that provides many benefits! Plus, it is something that can be done all year round.

Water's buoyancy supports a part of your body weight which makes it easier to move in the water. It also assists in strengthening your muscles as the water provides resistance to movements.

Physical activity benefits more than your physical health; it benefits your mental and social health too. Conditions that tend to see more benefits with aquatic exercises include arthritis, fibromyalgia, back pain, joint replacement, and balance problems.

If you are someone who worries about falling while you exercise, aquatic exercising is a great fit for you.

Try out these 6 exercises to get you started.


  1. Water Walking

Going to chest/waist-high water, walk forward 10-20 steps. After that, walk backward the same amount of steps. Increase your speed to make it more difficult as the days go by. If walking isn’t enough for you and you want to increase the intensity, you can jog gently in place for 30 seconds. Make sure you break between jogging by walking in place.


  1. Arm Raises

This exercise can be done by using arm paddles or webbed gloves for added resistance. Holding your arms at your sides, you’re going to bend them so they are at a 90-degree angle. Raise and lower your arms and elbows toward the water surface, keeping them bent at 90 degrees. Repeat for 3 sets of 10.


  1. Bicycle

Moving into deeper water, loop a pool noodle around the back of your body. Make sure to rest your arms on top of the noodle so you have support. Move your legs in a bicycle motion. Continue doing this for 3-5 minutes.


  1. Knee Lift

In this exercise, you’ll need to be able to touch the floor with both feet. Stand firmly against the pool wall and lift 1 knee up as if you are marching in place. While your knee is lifted, you are going to straighten your knee. Continue to straighten and bend your knee a total of 10 times before you move to the other leg. Complete 3 sets of 10 for each leg.


  1. Lunges

If you need extra support, make sure you are standing near the pool wall. Take an oversized lunge step in a forward direction. Make sure your forward knee does not advance past your toes. Returning to an upright position, you can now repeat it with your other leg. Repeat the process for 3 sets of 10 lunges.


  1. Sidestep

Facing the pool wall, take sideways steps with your body and toes facing the wall. Take 10-20 steps in 1 direction and then repeat toward your starting direction. Repeat twice in each direction.


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